I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Slippery-type fibers coat the digestive tract and trick it into thinking there's more food than there actually is. Using a fiber-based drink as a snack is a great way to do this. The best fibers for this are oat bran, acacia, and glucomannan. But be careful, if the fiber comes along with sugar/starch you may get the exact opposite effect. This is using fiber for appetite control, NOT elimination. Avoid over-the-counter brands designed for elimination and loaded with sweeteners.

But it's quite possible that muscles that are generally considered fast or slow might be the opposite for you. If this is the case, you'll probably know quickly. For example, a muscle is likely fast-twitch dominant if you're explosively strong when training it, but find your ability to perform higher-rep sets with it is poor. These fast-twitch muscles will also take longer to recover than other muscles.

The Generation Iron Fitness Network is also partnered with Kai Greene to provide brand new content featuring the champion bodybuilder. In 2015, we released Kai Greene: BELIEVE – showing a brand new side of the philosophical bodybuilder through a show stopping one man performance. Then we followed Kai to the Arnold Classic in Ohio and documented his entire journey to his big win. Titled, Kai Greene: The Return, the 3-part series gives unprecedented access into what it takes to be the best bodybuilder in the world.

Thursday, December 28, 2017 - Although you tend to be philosophical in nature, your practical understanding of your world is strong today. If you are currently considering enrolling in an educational program, you’re probably doing it to get ahead rather than to study something purely for the sake of learning. Anything you undertake at this time is likely done for a calculated reason. You want to distinguish yourself on the job and will log many extra hours to establish your reputation. Coach Vince Lombardi said, “The man on top of the mountain didn’t fall there.”

2017 was a roller coaster of a year for the entire country to say the very least - and the same could be said about bodybuilding specifically. Between the major competitions such as the Arnold Classic, Mr. Olympia, and the European tour... and some shocking news announcements in the form of the IFBB pro split and truly tragic bodybuilding deaths - this has been one hell of a year. Generation Iron's very own Shawn Ray has put together a video breaking down the biggest moments, both good and bad, from bodybuilding in 2017. Check it out above and let's all look forward to an exciting new year! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_c... Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.com/GI_Fitness

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Poor gastrointestinal health can inhibit excretion of unwanted estrogen from the body and promote its reabsorption. A healthy gut with dietary fiber in the form lignan, such as flaxseeds, can bind to estrogen in the digestive tract so that it will be excreted from the body. Dietary fiber also reduces the amount of an enzyme (called B-glucouronidase) that uncouples or breaks apart bound estrogen that is on its way out of the body. When the estrogen breaks free in the large intestine, it re-enters circulation and is not removed from the body. This is a bad situation.

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The foam roller has a tendency to move unless you remain tight and lock in your core. This creates significant rotational forces that you must resist to keep from falling off the roller. Any wiggling, cheating, asymmetrical movement, or shifting will cause you to lose balance. Pullovers are already known for their effectiveness in targeting the abs, but this variation takes the core activation up several notches.

Arnold Classic 2018 Preview:
FYI/
Cedric McMillan won the San Marino Pro to finish the year while Brandon Curry won the Ferrigno Legacy in Palm Springs.
Roelly Winklaar will also compete to add some spice to this very competitive line up in March!
https://youtu.be/74AvNQRvauA

Guys like @J30_RANDLE , @VicOladipo , @Noahsyndergaard , and @WWETheBigShow got ripped and shredded this year. Who else should have made the cut?
Here's the 10 most impressive athlete body transformations of 2017: http://ow.ly/vNXH30huy5O

You roll up to the gym after a long day sitting at work. You know you need to loosen up, but that foam roller is always so painful. Is all that pain worth the increase in flexibility? Do you have to feel like you're destroying your muscle to see the benefits of increased range of motion? This study suggests that less pain equals similar gain.

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The Spark: Allie Ruby
Nobody in Allie Ruby's life ever said she had a weight or lifestyle problem, she had to realize it for herself. #Bodybuildingcom #BuildYourBody
Read mroe: http://bbcom.me/2BPcy4Z pic.twitter.com/PSVURdu9zL

The ProSource ® Bars give active and health-conscious people the protein bar they’ve always wanted. The delicious, clean taste with a nice crunch and creamy layers melts in your mouth as it powers your workouts— all without an aftertaste. The bars, available in Double Chocolate Crème and Chocolate Peanut Butter flavors, are light like a cookie wafer and very satisfying.”

Make sure you start 2018 off the right way – stock up on your favorite @SixStarPro products! For a limited time only get BOGO 50% off plus free shipping! https://shop.sixstarpro.com/ #sponsored pic.twitter.com/2sf6AZWUTq

The best part about the rower, especially for someone who wants to torch fat without spending an hour plodding along on the treadmill, is that it's well-suited for interval training. These workouts are absolutely brutal. Don't believe me? Give these bad boys a try and let me know how it goes.

Want good-for-you food to pair with a great beer like @dogfishbeer SeaQuench Ale for #JanuQuenchy ?
Check out the new cookbook "A Man, A Pan, A Plan" here: http://rodalebooks.com/man-pan-plan
Worth-it recipe: One-Pan Crab Cakes and Asparagus pic.twitter.com/1YVkXLQOHC

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